Ez Bar Lying Close Grip Triceps Extension Behind Head 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Lying Close Grip Triceps Extension Behind Head is an effective isolation exercise designed to primarily target the triceps, with secondary activation of the shoulders. Performed while lying on a bench, this exercise involves holding an Ez bar with a close grip and lowering it behind the head before extending the arms to return to the starting position. The movement focuses on the triceps by isolating elbow extension, while the shoulders assist in stabilizing the bar. This exercise is ideal for building strength and muscle in the triceps, helping to improve upper arm development and overall arm strength. To perform, all that is needed is an Ez bar, making it a straightforward yet efficient exercise for isolating the triceps.
How to Perform
Begin by lying on a flat bench and grip the Ez bar with both hands, ensuring your palms are facing downward, directly above your chest. Your arms should be fully extended.
Carefully lower the bar by bending your elbows, allowing the bar to move behind your head. Keep your upper arms stationary and maintain the elbows close to your ears throughout the motion.
Continue to lower the bar until it reaches a point just below your forehead, then briefly pause to maintain control and ensure proper form.
Engage your triceps and extend your arms, pushing the bar back up to the starting position. Make sure your elbows stay tucked in and do not flare out, and avoid involving your shoulders in the movement.
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Tips
Begin with Proper Arm Extension: Start by lying on the bench, fully extending your arms with the barbell positioned directly above your chest. Keep your grip firm but relaxed, ensuring your palms are facing toward your feet.
Lower the Bar Slowly: Gradually lower the bar in a controlled arc behind your head. Focus on bringing your forearms close to your biceps, ensuring the movement is smooth and steady. Avoid rushing the descent or using momentum, as this can lead to unnecessary stress on your joints and muscles.
Maintain Elbow Position: During the exercise, keep your elbows stationary and close to your body. Resist the temptation to let them flare out, as doing so could reduce the effectiveness of the movement and shift focus away from your triceps.
Use Full Range of Motion: Ensure you are using the full range of motion by lowering the bar until your forearms are near parallel to the ground. This will maximize muscle engagement and increase the overall benefits of the exercise.
How Not to Perform
Avoid Flared Elbows: Do not allow your elbows to flare out to the sides during the movement. This mistake reduces the focus on your triceps and can place unnecessary strain on the shoulder joints. Instead, keep your elbows close to your head and aligned with your torso throughout the exercise.
Don't Use Momentum: Do not rely on swinging or jerking the bar to lift it back up. Using momentum can lead to ineffective muscle engagement and increase the risk of shoulder or elbow strain. Focus on slow, controlled movements to fully engage your triceps.
Don’t Drop the Bar Too Quickly: Avoid lowering the bar too rapidly behind your head. A fast descent can put excessive stress on your elbows and shoulders, potentially leading to injury. Control the motion both during the lowering phase and the lifting phase to maintain muscle tension and ensure a safer, more effective workout.
Don’t Overextend: Do not try to extend your arms too far past the point of full extension. Overextending can put unnecessary stress on your elbow joints. Stop when your arms are fully extended, and avoid locking your elbows at the top of the movement to maintain tension on the triceps.
Don’t Use Excessive Weight: Using too much weight can cause you to compromise your form. It's important not to go too heavy, as this could lead to poor technique and risk of injury. Instead, focus on using a manageable weight that allows you to perform the exercise with good form, maintaining control throughout.
Avoid Shoulder Involvement: Don't allow your shoulders to take over the movement. The goal is to isolate the triceps, so make sure to keep the shoulder muscles relaxed and still, ensuring the triceps are doing the majority of the work.
Don’t Rush Through the Reps: Avoid performing the exercise too quickly or with shallow reps. Rushed movements reduce the effectiveness of the exercise by not fully engaging the target muscles. Focus on achieving a full range of motion and perform each repetition deliberately to maximize tricep activation.
Don’t Arch Your Back: Avoid arching your back excessively while performing the exercise. Arching can lead to discomfort in the lower back and reduce the effectiveness of the movement. Keep your back flat against the bench to maintain proper posture and ensure safe execution.
Don’t Let Your Forearms Splay Outward: Ensure that your forearms stay parallel to each other as you lower the bar. Letting your forearms angle outward can reduce the focus on the triceps and increase the likelihood of shoulder stress.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
